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  • Sergiy Gabbe

Thursday 13 August 2020

1. Quality

Every 4:00 for 16:00 (4 sets), complete the following:

8 Deficit DB Reverse Lunges (25kg plate)

8 Barbell Bent Over Rows

8 Ring Dips / Box Dips

2. KB Conditioning

3 sets, For Quality:

21-15-9 (Unbroken reps)

KB Swings (M=16kg, 24kg, 32kg / F=12kg, 16kg, 20kg)

3. Skills

Bar Muscle Up Practice

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